Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Oil Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	209% 6070kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	142% 45.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	235% 305g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	47.4% 18g	38g per day for Men 19-50 years
Protein	379% 212g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	51% 46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	291% 2910mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.8% 550μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	460% 36.8mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen Par Fried Breaded Onion Rings per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Frozen Par Fried Breaded Onion Rings to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Frozen Par Fried Breaded Onion Rings:

• 1 kilogram of Oil Roasted Almonds has 9.9 times more Vitamin B2 and 5.3 times more Vitamin B3 than Frozen Par Fried Breaded Onion Rings.
• While 1 kg of Frozen Par Fried Breaded Onion Rings, Unprepared contains 1.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Par Fried Breaded Onion Rings provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Frozen Par Fried Breaded Onion Rings:

• 1 kilogram of Oil Roasted Almonds has 6.3 times more Calcium, 12.9 times more Copper, 4 times more Iron, 19.6 times more Magnesium, 8.2 times more Manganese, 9.5 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium and 8.5 times more Zinc than Frozen Par Fried Breaded Onion Rings.
• While 1 kg of Frozen Par Fried Breaded Onion Rings, Unprepared contains 246 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.4 times more Energy, 3.9 times more Fat, 5.3 times more Omega 6, 5.8 times more Fiber and 6.7 times more Protein than Frozen Par Fried Breaded Onion Rings.
• While 1 kg of Frozen Par Fried Breaded Onion Rings, Unprepared contains more Omega 3 and 1.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Par Fried Breaded Onion Rings offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3